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Components
Metcon
Clean and Jerk
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
6/23/17 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:00-7:00pm Open WOD
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (15/20)
Workout
6/23/17
Happy Birthday Tim!
Warm-up
Bike for 1 min or Row 250m
2 Rounds
10 hollow rocks
10 bridges
10 flutter kicks
10 super mans
30 sec plank
-then-
5# plate arm raises---- Front/side/across
PVC pass throughs
Hip stretch/soldier walks/quad pulls
Gymnastics
Metcon (AMRAP - Reps)
Max Reps of C2B Pull-ups in 1:00
Does not need to be unbroken
Weightlifting
Clean and Jerk
Clean and Jerk
60% 2 Cleans +1 Jerk
70% 2 Cleans +1 Jerk
75% 2 Cleans +1 Jerk
80% 1 Clean & Jerk
85% 1 Clean & Jerk
90% 2x1 Clean & Jerk
Metcon
Metcon (Time)
Partner WOD
40 - 30 - 20:
DB Hang Squat Cleans 50/35#
Push-press 50/35#
Row 1200m
Row 1200 after 40 and after 30 and then after 20.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 23, 2017
Male Clients
1
Kyle
Baker
5:30 AM CrossFit
40 Reps
2
Derrick
Ledford
4:00 PM CrossFit
33 Reps
3
Toni
Huber
4:00 PM CrossFit
30 Reps
4
Hap
Clayton
8:30AM CrossFit Class
24 Reps
5
Eric
Olinger
12:00 PM CrossFit
22 Reps
6
Chris
Morales
5:30 AM CrossFit
14 Reps
7
Brent
Miller
8:30AM CrossFit Class
13 Reps
8
Brad
May
6:30 AM CrossFit
11 Reps
8
Patrick
Mizzell
8:30AM CrossFit Class
11 Reps
9
Daniel
Leatherman
5:30 AM CrossFit
8 Reps
10
Justin
Lincoln
5:30 AM CrossFit
15 Reps
11
Nick
Caruso
5:30 AM CrossFit
13 Reps
12
Bernard
Tripp
6:30 AM CrossFit
12 Reps
chin
13
Bob
Swadley
12:00 PM CrossFit
9 Reps
pu
14
Andy
Pridmore
4:00 PM CrossFit
5 Reps
Kind-of pull-ups
Female Clients
1
Jill
Olinger
9:30 AM CrossFit
26 Reps
2
Miranda
Morales
9:30 AM CrossFit
15 Reps
2
Myra
Harmon
9:30 AM CrossFit
15 Reps
2
Stacey
Nance
12:00 PM CrossFit
15 Reps
3
Shannon
Fichter
4:00 PM CrossFit
14 Reps
4
Private
9:30 AM CrossFit
13 Reps
5
Maddy
Fero
5:30 AM CrossFit
11 Reps
6
Jenn
Warcola
9:30 AM CrossFit
9 Reps
7
Amy
Plonk
8:30AM CrossFit Class
6 Reps
7
Nikki
Stewart
9:30 AM CrossFit
6 Reps
8
Hillary
May
6:30 AM CrossFit
25 Reps
jumping pull ups
8
Jennifer
Eckard
9:30 AM CrossFit
25 Reps
ring rows
9
Lisa
Hummel
6:30 AM CrossFit
20 Reps
10
Cambell
Vander Haar
12:00 PM CrossFit
12 Reps
getting closer.....
11
Melissa
Holden
8:30AM CrossFit Class
11 Reps
RR
12
jamie
clark
8:30AM CrossFit Class
10 Reps
12
Katie
Tuttle
4:00 PM CrossFit
10 Reps
kpu
13
Rhonda
Halford
5:30 AM CrossFit
8 Reps
13
Rhonda
Halford
6:30 AM CrossFit
8 Reps
14
Jennifer
Pridmore
4:00 PM CrossFit
0 Reps
27 ring pull ups
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